1 tablespoon olive oil | |
3 tablespoons chopped shallots | |
1 cup sliced mushrooms | |
1/2 teaspoon paprika | |
1/2 teaspoon fennel seeds | |
3 cups (around 15) chopped Brussels sprouts | |
1/4 cup water | |
1/4 cup cooking cream (15% M.F.) | |
4 eggs | |
1/4 cup grated strong cheddar cheese | |
Gremolata (*Italian sauce served with meat, fish or pasta) |
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1/4 cup chopped fresh parsley | |
2 teaspoons grated lemon zest | |
1 teaspoon chopped garlic |
Nutrient Analysis | |||||||||||||||||||
PER SERVING: RENAL EXCHANGE: | |||||||||||||||||||
Calories | 197Kcal | ||||||||||||||||||
Protein | 11g | ||||||||||||||||||
Carbohydrates | 10g | ||||||||||||||||||
Fibre | 4g | ||||||||||||||||||
Total Fat | 13g | ||||||||||||||||||
Saturated Fat | 5g | ||||||||||||||||||
Cholesterol | 186mg | ||||||||||||||||||
Sodium | 134mg | ||||||||||||||||||
Potassium | 471mg | ||||||||||||||||||
Phosphorus | 181mg | ||||||||||||||||||
Tip: You can also prepare the whole recipe in a larger oven-proof dish and serve at the table.
Winter Vegetable Bake:
Downloadable/printer-friendly version
1
Done
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Place the oven rack near the top and heat the oven to broil. |
2
Done
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In a large non-stick skillet, heat oil over medium heat. Add the shallots and mushrooms and season with paprika and fennel seeds. Cook for 2 minutes before adding the Brussels sprouts and water. Continue cooking for 5 minutes or until the Brussels sprouts are tender. Add the cream, stir, and switch off the heat. Season with pepper to taste. |
3
Done
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Transfer the vegetable mix into 4 ramekins. With a spoon, make a nest in each vegetable portion and crack 1 egg into each nest. Garnish with cheese. Cook in the oven for about 5 minutes or until the egg whites are cooked. |
4
Done
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In a small bowl, prepare the gremolata by mixing parsley, lemon zest and garlic. |
5
Done
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Garnish each portion with the gremolata and serve with toast. |